Mindful Gnats

★★★★★ I give this app a 5/5. It has many strengths including its basis in CBT and goal of helping those with anxiety and low mood. Laser and Nicotera (2010) outline different CBT strategies in their text including body awareness and self-monitoring, both of which are facilitated through Mindful Gnats’ activities. Exercises promoting body awareness help youth to understand when they are stressed and include tensing up one’s body and relaxing the body part by part (Laser & Nicotera, 2010). Self-monitoring is informed by this body awareness. When stressful situations are occurring, youth can begin to monitor themselves and think through how to deal with the situation. The youth can assess their feelings, what their body is doing, why they are feeling that way, and then think about how they will react rather than just reacting (Laser & Nicotera, 2010). These two strategies are carried out through the app in guided activities. There are even alternate versions of different activities to add variety. With self-awareness comes lessened anxiety and a better mood. Practicing these exercises of mindfulness also help to strengthen self-regulation, and not just for those with psychological problems (Steinberg, 2014). Steinberg establishes that, “because mindfulness meditation helps reduce stress, it also improves sleep, cardiovascular health, and immune function (2014, pp.158). Improved self-regulation helps in every facet of life and is beneficial to every adolescent, not only those that are already struggling. The efficacy of this app is further supported by the concept of myelination. When we learn a new skill, practice something, or participate in activities designed to strengthen some cognitive ability, the activity stimulates growth of white matter in the expected brain regions. And according to Steinberg (2014), studies confirm that repetition of activities like meditation stimulated myelination. The mindfulness and meditation activities in Mindful Gnats not only help youth in dealing with their current stress, but it better prepares them for future stress through repetition. I do not see any drawbacks to this app. Its interface is engaging and simple to navigate, and it is relatively accessible. It delivers aspects of CBT in an inviting and interactive package that draws youth in.